• Home
  • About FFTB
    • The Mission
    • Start Here
    • Disclaimer
  • The Team
    • Contributors
    • Photo Contributors
    • Guest Contributors
    • The Original Crew
  • Contact
facebook
twitter
youtube
google_plus
email
  • Start Here
  • PODCAST
    • About The Podcast
    • Podcast Episode Pages
    • Podcast on iTunes
    • Podcast Official Sponsors
    • Podcast Sponsorship
  • 5 Min Clinics
    • 5 Minute Engine Co Clinic
    • 5 Minute Truck Co Clinic
    • 5 Minute Officer Clinic
    • 5 Minute Clinic Series
  • Product Reviews
  • Articles
    • Eng Co
    • Truck Co
    • Co Officer
    • Safety & FF Rescue
    • General
      • Social Media/ Public Relations
      • FF Communications
      • Art & Science of Firefighting
      • Life Skills
      • Hazardous Materials
      • Rescue Operations
      • Special Operations
        • Marine Operations
        • Airport Fire & Rescue Operations
  • Health & Fitness
  • FF Mindset
BREAKING NEWS
3 Rule Outs of the Medical Patient
“TOP 10” Fire Station Functional Fitness Training Equipment – Part 2
“TOP 10” Fire Station Functional Fitness Training Equipment – Part 1
Keys to Conducting Comprehensive Feedback to Firefighters
3 Keys to Truck Check Success
The 3 Best Types of Workouts for Firefighters – Part 3
PWR Training Sandbag – Product Review
The 3 Best Types of Workouts for Firefighters – Part 2
3 Ways Firefighters can Reduce the Chance of a Back Injury
The 3 Best Types of Workouts for Firefighters – Part 1
Practice How You Play
How to Execute the Proper Kettlebell Swing
What Every Firefighter Needs to Know About NFPA 1583
5 Exercises to Improve Grip Strength for Firefighters
6 Ways Firefighters can Use Exercise Progressions and Regressions
3 Workout Tips for the Volunteer Firefighter
074 – Introduction to Firefighter Functional Fitness
Firefighter Functional Fitness – 7 Tips for Planning Weekly Workouts
The 3 Cornerstones of Firefighter Fitness Success
8 Must-Do Exercises for Serious Firefighter Functional Fitness

Three Cross-fit Movements Every Firefighter Should Be Doing – Part 3

Posted On 01 Jan 2013
By : Larry Manasco
Comment: 0
Tag: Firefighter Fitness, health and fitness

By: 5-5-5 Fitness
https://www.facebook.com/555fitness

 

In Part 2 of our series we talked about the cross-fit exercise known as thrusters.  This movement combines a front squat and a press and is a great strength building exercise when using heavier weights and great for building endurance when using lighter weights

Today we are wrapping up our series with everyone’s favorite, the burpee.

Burpees

This is a body weight movement that will incorporate the entire body. There is not a more taxing exercise. A burpee involves the very simple act of going to the ground and standing back up. This can translate to the fire ground by having to rapidly hit the ground inside of a structure in the event of an emergency such as rollover. Being able to get back to your feet with ease can be essential while playing at home with the kids or inside a structure fire. This is a perfect exercise for building endurance while being much easier on your joints than running. Here are some tips that will help you master this exercise.

1. Begin in a standing position with your feet at shoulder width or directly under your hips.

Photo Courtesy: 555 Fitness

Photo Courtesy: 555 Fitness

2. In a squatting motion with your hands reaching for the floor, begin to lower yourself to the floor.

Photo Courtesy: 555 Fitness

Photo Courtesy: 555 Fitness

3.Once your hands are on the floor, kick both feet out behind you. You should now be in a push-up position.

Photo Courtesy: 555 Fitness

Photo Courtesy: 555 Fitness

4.Lower your body to the floor so both your chest and thighs are touching the floor.

Photo Courtesy: 555 Fitness

Photo Courtesy: 555 Fitness

5.Push yourself back up to where your elbows are locked out.

6.Bring both feet in where you are now in a crouched position, with your knees slightly outside of your elbows and your hands are still on the ground. Your feet should be close to being back in their original position at shoulder width or directly under the hips. (They may be a little wider than your original stance due to fatigue.)

burpee step6

7.Raise yourself up explosively, bringing both hands above your head, in a jumping motion.

Photo Courtesy: 555 Fitness

Photo Courtesy: 555 Fitness

8. Repeat, repeatedly!!!

A video demonstration: https://www.youtube.com/watch?v=TX60BcsO_wE

These are three exercises that should be included with any workout program. They will assist you with the wide variety of requirements of any fire ground and beyond. The key to being able to adequately perform long-term in the fire service is a combination of consistency, strength, endurance and mobility.

The extra benefit of this is that as we grow older, we will be able to continue to live a highly functioning life. No matter how old you are or what you are doing, every day you will need to squat, deadlift and push/press. We all sit in chairs, get into bed, lift items from the floor and place things on shelves. Some people just do it much better than others as they get older. Stay safe and do work!

5-5-5 Fitness is a non-profit company dedicated to the prevention of firefighter LODD’s as they pertain to cardiac events. This is accomplished through the programming of workouts Monday thru Saturday at four different fitness levels. All workouts are free.

The second program we use for LODD prevention is our fitness equipment grant program. Through the sale of items on our website and donations, we award $2,500 fitness equipment grants to volunteer fire departments across the United States. An extra $500 is used to cover shipping costs, installation costs and one to three classes with a local crossfit coach for the recipient department.

Come join our effort at www.facebook.com/555fitness and www.555fitness.com.

 

(Part 3 of 3)

Photographer: Glen E. Ellman www.fortworthfire.net
Photo subject: Lt. Jake Henderson
About the Author
  • google-share
Next Story

The Secret to Going Longer and Harder on the Fire Ground

Related Posts

0

“TOP 10” Fire Station Functional Fitness Training Equipment – Part 2

Posted On 07 Nov 2016
, By Firefighter Functional Fitness
1

“TOP 10” Fire Station Functional Fitness Training Equipment – Part 1

Posted On 04 Nov 2016
, By Firefighter Functional Fitness
0

The 3 Best Types of Workouts for Firefighters – Part 3

Posted On 20 Oct 2016
, By Dr Karlie Moore
0

PWR Training Sandbag – Product Review

Posted On 18 Oct 2016
, By Jim Moss

The 3 Best Types of Workouts for Firefighters – Part 2

Posted On 13 Oct 2016
, By Dr Karlie Moore
0

3 Ways Firefighters can Reduce the Chance of a Back Injury

Posted On 07 Oct 2016
, By Firefighter Functional Fitness

Search Site

Archives

DOWNLOAD FREE REPORT

Popular Posts

FirefighterToolbox Podcast

FireFighterToolbox Podcast (Internet Radio Interview Show)

48 Comments

Top 6 Reasons To Use A 2-1/2" Handline

29 Comments

The Role Of The Second Due Engine - Part 2

18 Comments
Copyright 2013-2017 FirefighterToolbox.com All Rights Reserved.